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	LAB 5.2: Creating a Personalized Program for Developing Flexibility

Goals: List goals for your flexibility program. In the first section, include specific, measurable goals that you can use to track the progress of your fitness program. These goals might be things like raising your sit-and-reach score from fair to good or your bent-leg hip flexion rating from below average to average. In the second section, include long-term and more qualitative goals, such as reducing your risk for back pain.

Other goals:

Exercises: The exercises in the program plan below are from the general stretching program presented in Chapter 5. You can add or delete exercises depending on your needs, goals, and preferences. For any exercises you add, fill in the areas of the body affected.

Frequency: A minimum frequency of 2-3 days per week is recommended, 5-7 days per week is ideal. You may want to do your stretching exercises the same days you plan to do cardiorespiratory endurance exercise or weight training, because muscles stretch better following exercise, when they are warm.

Intensity: All stretches should be done to the point of mild discomfort, not pain.

You can monitor your program using a chart like the one on the next page.

Flexibility Program Chart

Fill in the dates you perform each stretch, the number of seconds you hold each stretch (should be 15-30), and the number of repetitions of each (should be at 2-4). For an easy check on the duration of your stretches, count "one thousand one, one thousand two," and so on. You will probably find that over time you'll be able to hold each stretch longer (in addition to being able to stretch farther).